OlyNastics
• Utilize ZenPlanner to sign up for classes.
• Continue to sanitize hands upon entry and wipe down all equipment touched.
• Please continue to bring your own water.
SOD Review: 3-4 min
Warm-up Together
30 sec jumping jacks
30 sec PVC pass thru
30 sec muscle cleans
30 sec jerks
segmented BB power cleans (on coach’s call: “shins > clean > jerk”)
BB hang squat cleans (on coach’s call: “hang > full clean”)
BB power snatch (on coach’s call: “shins > snatch”)
-3 min prep-
SOD
E2MOM for 10 min (5 Rounds/Complexes)
2 Power Cleans
1 Hang Squat clean
1 Jerk
1 min return to the board
WOD Review: 3-4 min
-3 min Prep-
WOD
For time:
3 Rounds of:
3 Power snatch (115/75) (50+ 75/45)
15 Dubs (30 singles)
6 Power cleans (115/75) (50+ 75/45)
30 Dubs (50 singles)
Then….
50 COB pull-ups (on each 10th rep complete 10 Abmat sit-ups)
Then….
30 HSPU OR BB PP (each 6th rep complete 10 Bent leg V-ups)
*Modify rep and/or range of motion for the gymnastics skills.
